With a trap-bar deadlift, we can hit a position that is biomechanically right in between a traditional squat and deadlift, where we don't have to worry about whether we can get the weight up while sparing our lower back with the trap-bar.
However, one mistake that many people make when doing the regular deadlift or the trap-bar deadlift is that they fall forward and therefore lift the weight with their lower back.
Use this technique in your trap-bar deadlift
Put your weight back on the back of your foot so you can push your hip back. Just before you lift in your trap-bar deadlift, press your big toe into the ground. This will increase your activation of the ball muscles, therefore allowing you to generate more power while sparing your lower back. The picture below shows an incorrect and a correct weight distribution for the most benefit from your trap-bar.
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References:
- Camara, Kevin D.; Coburn, Jared W.; Dunnick, Dustin D.; Brown, Lee E.; Galpin, Andrew J.; Costa, Pablo B. An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise With Straight and Hexagonal Barbells, Journal of Strength and Conditioning Research: May 2016 - Volume 30 - Issue 5 - p 1183-1188 doi: 10.1519/JSC.000000001352
- Lake J, Duncan F, Jackson M, Naworynsky D. Effect of a Hexagonal Barbell on the Mechanical Demand of Deadlift Performance. Sports. 2017; 5(4):82. https://doi.org/10.3390/sports5040082
- Lockie, Robert G. PhD1; Lazar, Adrina BSc2 Exercise Technique: Applying the Hexagonal Bar to Strength and Power Training, Strength and Conditioning Journal: October 2017 - Volume 39 - Issue 5 - p 24-32 doi: 10.1519/SSC.0000000000000327
- Swinton, Paul A; Stewart, Arthur; Agouris, Ioannis; Keogh, Justin WL; Lloyd, Ray A Biomechanical Analysis of Straight and Hexagonal Barbell Deadlifts Using Submaximal Loads, Journal of Strength and Conditioning Research: July 2011 - Volume 25 - Issue 7 - p 2000-2009 doi: 10.1519/JSC.0b013e3181e73f87
